CrossFit Surge – ENDURANCE
Bring water! Hydrate the day before.
DRLZ: Warm-up (No Measure)
Run Drills and Dynamic Warmup
Glute, Hamstring, Quad, Hip, and Shoulder Activation
MS: Metcon (Time)
10 x 200m w/ 3 minutes of full rest. You should be able to hit every 200 with maximum effort, hence the large recovery time.
MS: Metcon (No Measure)
Easy 1 mile run. This is to bring the HR down, flush out the legs, and start the recovery process. This shouldn’t be hard AT ALL. Rate of perceived exertion, on a scale of 1-10 (10 an ALL OUT effort) you should be sitting at 2-4, i.e. chatting with the person next to you.